Sources
In general, food sources with the highest concentrations of vitamin E are vegetable oils, followed by nuts and seeds including whole grains. Adjusting for typical portion sizes, however, for many people in the United States the most important sources of vitamin E include commercial breakfast cereal and tomato sauce. Although originally extracted from wheat germ oil, most natural vitamin E supplements are now derived from vegetable oils, usually soybean oil.
Vitamin E content per 100 g of source include:
- Wheat germ oil (215.4 mg)
- Sunflower oil (55.8 mg)
- Almond oil (39.2 mg)
- Sunflower seed (35.17 mg)
- Almond (26.2 mg)
- Hazelnut (26.0 mg)
- Walnut oil (20.0 mg)
- Peanut oil (17.2 mg)
- Olive oil (12.0 mg)
- Poppyseed oil (11.4 mg)
- Peanut (9.0 mg)
- Pollard (2.4 mg)
- Maize (2.0 mg)
- Poppy seed (1.8 mg)
- Asparagus (1.5 mg)
- Oats (1.5 mg)
- Chestnut (1.2 mg)
- Coconut (1.0 mg)
- Tomatoes (0.9 mg)
- Walnut (0.7 mg)
- Carrots (0.6 mg)
- Goat's milk (0.1 mg)
A 100 g serving of certain fortified breakfast cereals may contain 24 mg (or more) vitamin E.
The proportion of vitamin E to other tocopherols in a nutrient source varies greatly. For example, the tocopherol content is 96% vitamin E in almonds and 9% vitamin E in poppy seeds.
Read more about this topic: Tocopherol
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